The supplement market is booming, but many women wonder if they really need them as they age. Dietitians say that while a healthy diet should be the priority, certain nutrients become harder to absorb or are lost due to hormonal changes, making supplements useful for some.
Claire Pettitt, a specialist women’s health dietitian, explains that ageing reduces the body's efficiency in absorbing nutrients like vitamin B12 and calcium. Hormonal shifts during perimenopause also affect bone health, metabolism, and muscle mass, increasing the need for targeted nutrients. However, she warns there is no blanket rule for all women.
Before reaching for pills, dietitians recommend evaluating dietary habits. Nichola Ludlam-Raine advises ensuring adequate protein (around 1.6g per kg of ideal body weight daily) alongside resistance training, and fibre for gut health. She notes that vegan diets or medications like proton pump inhibitors can affect nutrient absorption.
Common deficiencies to watch for include iron (due to heavier periods) and iodine or calcium from plant-based milks. Blood tests can confirm deficiencies. The message: supplements can help, but they are not a substitute for a balanced diet tailored to individual needs.
